Low Sodium Jerk Chicken Thighs
Elevate your dinner table with these flavorful Low Sodium Jerk Chicken Thighs, a healthier twist on the classic Caribbean favorite. Infused with aromatic spices like freshly ground allspice, nutmeg, and cinnamon, and balanced by vibrant ginger, garlic, and Scotch bonnet pepper, this recipe delivers bold, authentic jerk flavors without relying on excess salt. The marinade, enriched with lime juice, honey, and white vinegar, creates a tangy-sweet glaze that perfectly complements the tender, oven-baked chicken thighs. Easy to prepare and ideal for meal prep, this low sodium dish is perfect for health-conscious food lovers seeking bold taste without compromise. Serve with steamed veggies or fragrant rice for a satisfying, tropical-inspired meal.
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Recipe Information
Ingredients
- 6 pieces Chicken thighs, skinless and boneless
- 1 tablespoon Allspice berries
- 1 tablespoon Black peppercorns
- 1 teaspoon Ground cinnamon
- 1 teaspoon Ground nutmeg
- 2 tablespoons Fresh thyme leaves
- 1 tablespoon Ginger, grated
- 4 cloves Garlic, minced
- 1 unit Scotch bonnet pepper, chopped
- 2 tablespoons Lime juice
- 2 tablespoons Olive oil
- 1 tablespoon Honey
- 2 tablespoons White vinegar
- 3 units Green onions, chopped
Instructions
In a spice grinder, blend the allspice berries and black peppercorns until finely ground.
In a large mixing bowl, combine the ground allspice and peppercorns with cinnamon, nutmeg, thyme leaves, grated ginger, minced garlic, and chopped Scotch bonnet pepper.
Add the lime juice, olive oil, honey, and vinegar to the spice mixture. Mix thoroughly to create a marinade.
Add the chopped green onions to the marinade and stir until well combined.
Place the chicken thighs in a large resealable plastic bag or shallow dish.
Pour the marinade over the chicken thighs, ensuring they are well coated.
Seal the bag or cover the dish and refrigerate for at least 2 hours, preferably overnight for maximum flavor infusion.
Preheat the oven to 375°F (190°C).
Line a baking sheet with foil and place a wire rack on top.
Remove the chicken from the marinade, letting any excess drip off, and place on the prepared rack.
Bake for 35-40 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
Let the chicken rest for a few minutes before serving.
Serve with your choice of side, such as steamed vegetables or rice.
Nutrition Facts
Calories |
1709 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.0 g | 123% | |
| Saturated Fat | 22.6 g | 113% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 654 mg | 218% | |
| Sodium | 524 mg | 23% | |
| Total Carbohydrate | 49.3 g | 18% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 23.5 g | ||
| Protein | 160.6 g | 321% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 279 mg | 21% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2216 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
